“3 Tempo Back Squats, pick load
Every 2 mins for 10 mins.
Athlete Instructions
60–65%
3 sec descent
For time:
5/4 Row Calories
5 Kettlebell Goblet Squats, Heavy to you! or 50/35
10/8 Row Calories
10 Kettlebell Goblet Squats,
15/12 Row Calories
15 Kettlebell Goblet Squats,
20/16 Row Calories
20 Kettlebell Goblet Squats,
25/20 Row Calories
25 Kettlebell Goblet Squats,
Time cap: 15 mins
Strength Squad: Deadlift and Strict Press supersets